chapter seven - sonoma state university · © 2011 mcgraw-hill higher education. all rights...

© 2011 McGraw-Hill Higher Education. All rights reserved.

Chapter Seven


1.  Set goals 2.  Select activities

- 5 Fitness components

3.  Set a target frequency, intensity, and time (duration) for each activity

4.  Set up a system of mini-goals and rewards

2

Developing a Personal Fitness Plan

5. Include lifestyle physical activity in your program

6. Develop tools for monitoring your progress

7. Make a commitment

© 2011 McGraw-Hill Higher Education. All rights reserved. 3

Developing a Personal Fitness Plan


Ø  Develop different types of goals Ø  General and specific Ø  Long-term and short-term

Ø Having specific goals helps to track your progress and enjoy the measurable changes brought by the fitness program

Ø Also, use physical fitness assessments to determine your goals

Ø They help to decide what types of exercise is more important than others

4

Set Goals


�  Activities should reflect each component from health-related fitness, such as: �  Cardiorespiratory endurance �  Muscular strength �  Muscular endurance �  Flexibility �  Body composition

�  Also consider these factors: �  Fun and interest �  Your current skill and fitness level �  Time and convenience �  Cost �  Special health needs

5

Select Activities


�  Apply the FITT Principle to set up a starting frequency, intensity and time component for each prescribed activity

�  Refer to Figure 7.1 and 7.2 to program for these areas: �  Cardiorespiratory endurance exercise �  Muscular strength and endurance training �  Flexibility training

Set a Target Frequency, Intensity, and Time for Each Activity


A summary of the FITT principle for the health-related components of fitness


Ø To stay on track, it is important to set up a system of goals and rewards

Ø Break your specific goals into several steps Ø Set a target date for each step Ø Realistic goals broken into achievable mini-goals can

boost your chance for success

8

Set Up a System of Mini-Goals and Rewards


Ø Daily physical activity is an important part of a fit and well lifestyle

Ø Find methods to become more physical in your daily routines

Ø Use your health journal to track your activities for several days

Ø Review your records and identify routine opportunities to become more active

9

Include Lifestyle Physical Activity in Your Program


Ø Recording your daily progress helps remind you of your commitment to your program and gives you a sense of accomplishment

Ø Post your log in a place where you will see it often as a reminder and incentive for improvement

Ø Compare your results over time, preferably every 3 months

10

Develop Tools for Monitoring Your Progress


A Sample Program Log


A Sample Program Progress Chart


�  The final step in planning your program is to make a commitment

�  Signing a personal contract is a way to accomplish this �  Find a witness for this contract, preferably one who will

be involved in your fitness program �  Keep your contract in a visible spot as a reminder of your

commitment

Make a Commitment


�  Start slowly and increase fitness gradually

�  Find an exercise buddy �  Ask for support from

others �  Vary your activities (cross-

training)

14

Putting Your Plan into Action

�  Cycle the duration and intensity of your workouts

�  Adapt to changing environments and schedules

�  Expect fluctuations and lapses

�  Choose other healthy lifestyle behaviors


�  Be safe �  Have several exercise options �  Keep an exercise journal �  Reward yourself �  Choose other healthy lifestyle behaviors

15

Maintaining Your Program: Fit For Life


� Children and Adolescents � Pregnant Women � Older Adults

16

Exercise Guidelines for Life Stages


Chapter Seven

17

PUTTING TOGETHER A COMPLETE FITNESS PROGRAM

chapter seven - sonoma state university · © 2011 mcgraw-hill higher education. all rights...

Documents